ergonomics

Spinal pain treatment – move more often

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Back and neck pain treatment

NU Moves Physio leads the way in evidence based treatment. We are constantly looking to the latest evidence to help our clients move better and feel well. Being located at The University of Newcastle means a lot of our clients are academics, students and staff. A few areas we commonly treat are back and neck pain, which many people attribute to postural or sitting loads at work or while studying.

The scientific understanding of this problem has definitely evolved over the last few decades and has now changed significantly from the old adage of ‘sit up straight and don’t slouch’ to the ‘move more often’ advice. Move more means varying your postures and positions rather than having to sit up straight all the time. It might be that you need slouch a little if you have been upright for a while or sit back in your chair and use your backrest to sit up tall if you have been slouching. Stand desks are great to get you out of your chair but not for standing all day. A mixture of sitting and standing changes your posture which is best.

This is notably advice based on research for lower back pain. A common mistake leading to neck pain is reaching too far whilst at a computer.  Neck pain is often also related to the stress and tension that we carry in our shoulders. Again the best advice is often to get up and move more – go for a walk or do some exercise for 30 mins aiming for a daily basis. If you are too busy to walk that is often the problem that needs to be managed.

Professor Peter O’Sullivan leads the way in back pain research and advises ‘your best posture is your next posture’. Simple spinal pain treatment – move more often!

If you have neck pain or back pain at work or study, get moving and if pain holds you back then contact us on 0249216879 or admin@numovesphysiotherapy.com.au

Ergonomics: Getting your study space right

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Ergonomics: Get Your Study Space Right

How do you sit at your computer? Does it ever lead to pain? If you study or work in an office, read on to learn how you can setup your workstation ergonomically. Ergonomics refers to the design or arrangement of a workstation to suit the user.

Commonly affected areas due to poor workstation setup are the shoulders and neck, wrist, and elbows. Practicing good ergonomics can reduce pain and discomfort.

5 Tips to Setup an Ergonomic Workstation

ergonomics_guide

  1. The chair should have a backrest (lumbar support).
  1. Adjust the chair height (desk should be at elbow level when sitting upright).
  1. Use a footstool if feet are off the ground.
  1. Adjust monitor so the top is at eye level.
  1. The keyboard and mouse need to be within reach, keeping elbows by your side. (Don’t reach out.)

  Laptops and tablets don’t allow for good ergonomics because they tend to pull your shoulders and neck downward. The keyboard and screen need to be separated. Get yourself a wireless keyboard and mouse and put the laptop up at the correct height (either on a docking station or even just a stack of books). This will help you maintain good posture.

Try not to sit at your computer desk for long periods of time. Setting up your workstation correctly takes only minutes to do, is not expensive, and means you’ll have a better study or work experience.